Scientists say walking that much could add 11 years to your life

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• Walking for a certain amount of time each day could extend your life, new research suggests.

• Scientists have found that if all people increased their physical activity to 160 minutes a day, their life expectancy could increase by five years.

• Experts explain how walking can benefit your health.

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THE the benefits of walking abound: improving heart health, sleep quality and mood are just a few of the many benefits of walking. Now, new research has shown that walking could add more than 10 years to your life, specifically walking 160 minutes a day at 3 mph.

A study published in the British Journal of Sports Medicine analyzed data from the National Health and Nutritional Examination Survey (NHANES), covering American adults aged 40 and over. Participants wore activity monitors for at least four days. The researchers then created a mathematical model to predict how different levels of physical activity might influence lifespan.

When comparing the most active participants to the least active, the researchers found that the most physically active participants tended to have the highest life expectancy. Specifically, they found that 25 percent of the most active people in the study walked 160 minutes a day at 3 mph. Based on this, the researchers estimated that if all people increased their activity to this level, they could increase their life expectancy from 78.6 to 84 years, an increase of more than five years.

However, being in the lowest 25% of activity was associated with a reduction in life expectancy of around six years. Yet if these less active people walked an additional 111 minutes each day, they could likely experience even greater benefits and live nearly 11 years longer.

This study reinforces what we’ve known for some time: staying active, even doing something as simple as walking, can significantly increase life expectancy, according to Adedapo Iluyomade, MDpreventative cardiologist at Baptist Health Miami Cardiac & Vascular Institute. “For those who are currently the least active, adding just one hour of walking per day can result in measurable gains in longevity, potentially adding hours (of life) for every hour of walking.”

Walking is one of the most accessible forms of physical activity and has considerable benefits, continues Dr Ilyuomade. “It improves cardiovascular health, lowers blood pressure and helps maintain a healthy weight. It also supports mental well-being, reduce stress and improve mood. Even regular walking reduces the risk of chronic diseases like type 2 diabetesheart disease and certain cancers, he adds.

This study highlights the importance of an active lifestyle over a sedentary lifestyle, says Alisha Goodrum, MD, an internal medicine physician. Lint care. “While socioeconomic and baseline health conditions impact activity levels, walking is a free physical activity that benefits everyone. »

The essentials

The main takeaway from this new research is that even a slight, steady increase in physical activity, such as walking, can have a profound impact on health and longevity, says Dr. Iluyomade. “These results highlight how accessible and effective walking can be, particularly for those who feel intimidated by the idea of ​​strenuous exercise.” It’s a powerful reminder that investing time in movement today can add meaningful time to our lives tomorrow, he notes.

You can add more walking to your day by making small changes, says Dr. Goodrum. “This may include parking your car further away from a store entrance or use the stairs instead of the elevator. You can also take several shorter walks throughout the day instead of spending time on longer exercise. Walking is a great activity to do with others, take a family member or neighbor, and spend time catching up instead of a sedentary activity, she suggests.

Walking is for everyone, regardless of your fitness level or age, says Dr Iluyomade. “Start where you are, whether it’s a five-minute walk or a longer hike. Over time, you will not only see physical benefits, but also notice how walking improves your mental clarity and energy. The key is consistency: every step counts towards a healthier, longer life, he explains.

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